Type 1 Diabetes Healthy Diet – This 7-day diabetes meal plan will give you an easy-to-follow plan on what and how much to eat to get the healthy nutrition you need as a person with diabetes.
Just as importantly, all the foods on this meal plan taste great and motivate you to stick with it!
Type 1 Diabetes Healthy Diet
Includes instructions on how to find your daily calorie needs and adjust the meal plan to your goals (weight loss, maintenance, weight gain, etc.)
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To make it easier to keep track of plans, it also includes a downloadable grocery list and a day-to-day overview that you can print out and put on the fridge or take shopping with you.
All recipes are low-carb, so they fit the nutritional preferences of most people living with diabetes.
If you prefer an even lower carb meal plan, you can follow our Ketogenic Meal Plan.
A good diabetes meal plan is one that provides you with all the healthy nutrition you need while helping you keep your blood sugar in your target range.
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According to the American Diabetes Association’s 2019 Nutrition Guidelines, there are many different ways to create a healthy meal plan for diabetes, but there is “growing evidence that low-carb eating patterns can benefit people with diabetes and pre-diabetes”.
Of course, no meal plan will suit everyone perfectly. You may have specific dietary needs or food allergies to consider, or simply like foods other than those included in this plan. If so, use this plan as a starting point and replace the meals that aren’t working for you with something else with similar macronutrients.
We all have different caloric needs. Your daily calorie requirement depends on your size, fitness level, daily activity, gender, etc.
When you’re creating a healthy diabetes meal plan, the first step should always be to calculate your “caloric balance,” or how many calories you need each day to maintain your current weight.
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You can learn exactly how to find your calorie balance in 5 simple steps in this post: “How to Find Your Daily Calorie Need.”
Once you know your calorie balance, you can adjust your daily calories up or down to meet your goals. If your goal is to lose weight, I recommend eating up to 500 calories less than your balance each day (but no less than 1,200 per day). This should lead to steady, healthy weight loss.
If you want to gain muscle mass (or just gain weight in general), start by eating 300-500 calories more than your balance each day and see what happens. If you find you’re gaining a little too much weight, cut back on calories slightly.
This is a 1600 calorie meal plan that can be adjusted to any number of daily calories you choose.
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The meal plan has 3 main meals and 2 snacks per day and tells you how many calories and carbohydrates are in each meal and snack.
If you need to adjust calories, start by adding or removing a snack. If this is not enough to meet your calorie goal, adjust the portions of one or more main meals.
Vegetables are included as a separate line for each day, but it is recommended to split them so that you eat some vegetables with each main meal (or at least lunch and dinner). Vegetables are also great for grazing throughout the day to stave off hunger.
Vegetables in this plan mean low carb vegetables like salad, broccoli, cucumber etc. NO carbs like beans, potatoes, etc. You can see a list of low carb vegetables at the end of this post.
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You can download a day-by-day summary of the meal plan HERE and print it out and hang it on your fridge (or just keep it on your computer or phone) so you always know what to eat.
To make meal prep for the week a little easier, you can find a downloadable and printable grocery list HERE that includes everything you need to make each meal.
Many of the meals can be made in large batches and stored in the fridge. Some meals are included in multiple days so you can cook for several days at once, so always check the plan day by day before you start meal prep.
Snack: 5.2 oz (148 g) Greek yogurt (0%) + 1 oz. (28 g) almonds (248 calories and 12 g carbs)
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Vegetables: 20 oz. (4-5 cups, 570 g) vegetables enjoyed throughout the day: Estimated 80 calories and 20 g carbs
Dinner: 1 serving of rosemary chicken (Tuscan style) + 1 serving of mashed cauliflower (375 calories and 14 g carbs)
Snack: 4 oz. (114 grams) hummus (200 calories and 17 g carbs) Tip: Enjoy with some of your daily veggies
Dinner: 1.5 servings of baked chicken with mustard + 3 oz. (86 g) cooked quinoa (382 calories and 21 g carbs)
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Dinner: 1 serving of salmon with lemon butter + 3 oz. (86 g) cooked quinoa (439 calories and 17 g carbs)
Snack: 5.2 oz (148 g) Greek yogurt (0%) + 1 oz. (29 g) almonds (248 calories and 12 g carbs)
If there’s a recipe in the plan that you’re not interested in, you can easily combine it by choosing other recipes from our recipe library. Simply choose recipes with similar calories and carbohydrates to those included in the plan above.
This is of course not a complete list of every low carb vegetable in the world, so if your favorite vegetable isn’t on the list, look up how many carbs it has (just google it, it works for most of vegetables).
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A: The 7-Day Diabetes Meal Plan is suitable for people living with any type of diabetes, unless your medical team has recommended a specific different diet. Always defer to the instructions of your medical team. The plan is moderately low carb, but according to the 2019 American Diabetes Association Nutritional Guidelines, the appropriate daily carbohydrate intake is personal, so please adjust accordingly.
Q: I practice intermittent fasting. Can I combine meals or skip snacks so I can eat everything in the 6 hour non-fasting window?
A: Yes, you can enjoy the meal plan and still practice intermittent fasting. Feel free to combine meals or skip snacks as long as you’re still eating enough calories to meet your goals
Q: What if I can’t follow the meal plan for each meal (due to work, social life, etc.)?
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A: That’s right, the meal plan is meant to make life easier, not harder. Try to match your daily calories and carbs as closely as possible, but don’t stress too much.
A: Don’t worry, just substitute the ingredients you don’t want or just make a different meal. Just try to match the calories and carbohydrates listed for the food you don’t want
A: You can eat healthy even if you don’t cook. Try to choose food options that match your daily calorie goals at least. When buying food at restaurants or pre-cooked at the supermarket, pay attention to how it’s prepared and try looking up food online to help you count carbs.
A: Yes, you can use this meal plan until you get tired of the meals. And when you do, simply replace the meals with others from our recipe library or your own favorite recipes. You can develop type 1 diabetes at any age, but it usually appears early in life, among children, teenagers and young adults. With good management of blood sugar levels and an overall healthy lifestyle for diabetes, you can live a long and active life with this disease.
Type 1 Diabetes Mellitus
Type 1 diabetes is a chronic condition that occurs when the body cannot produce insulin or makes too little insulin. Insulin helps blood sugar enter our cells to provide energy; without insulin, blood sugar levels rise too high, which harms the body
Experts still don’t know exactly what causes type 1 diabetes — it’s likely caused by genetic and environmental factors. It can develop at any age, although it tends to be more common in children and young adults
Treatment combined with lifestyle changes such as eating a healthy and balanced diet, increasing exercise and cutting out unhealthy lifestyle activities such as smoking, as well as a good routine, will help you manage your condition.
Lifestyle changes for diabetes can make a difference in how you feel while reducing your risk of developing complications in the future. That said, there is no known way to prevent type 1 diabetes and there is currently no permanent cure
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There are several categories of lifestyle changes for type 1 diabetes, and diet is an important category that you can’t ignore. Diet plays an important role in how your body maintains blood sugar levels when you have diabetes. This does not mean completely limiting the foods you can eat, but eating a healthy and balanced diet.
With more flexible insulin regimens now available, it can be more personalized to fit your diabetes treatment to your current lifestyle. See this article to learn more about treatments for type 1 diabetes.
While there is no such thing as a “diabetic diet” for type 1 diabetes, your
